Week 11 of 40: Swim Smooth Stroke Analysis and pre-camp training

Monday 12th March to Sunday 18th March

This week was a pre-training camp week, so not too much work before arriving on Sunday, when the bulk of my week’s training was carried out, with the week’s IM training tally being three runs, three bikes, and one swim, which included some fantastic Swim Smooth stroke analysis.

The week started with a ‘just do it’ nine-mile easy run after the weekend. I decided to run for an hour to an hour and a half and not look at my watch and thoroughly enjoyed it. On Tuesday I returned to an old favourite of 6 x 1K with a 60-secs instead of 90-secs recovery. I went as hard as I could which on current form was my current half marathon pace (4.40).

On Wednesday I settled for a 30-minute My Ride spin session. I missed the slot on Thursday morning for a run, then it was back to the club My Ride session on Friday AM, with a killer 3 x 3 minutes at 120% FTP.

An unexpected turn of events on Friday meant no sleep at all before travelling on Saturday, so I was pleased with Sunday’s four-hour block on Day one of the Got To Tri Camp.

Swim Smooth Video Analysis: Work on the Catch

We were videoed to see how we swam and coaches Graeme and Rachel gave us excellent and detailed feedback using Swim Smooth Stroke Analysis.  My weakness is  in the catch and therefore I need to train myself to ‘reach over the barrel’. I lack power due to not engaging the big muscles in my back (latissimus dorsi). Our coaches base their analysis on Swim Smooth Training. In 2016 I had my style analysed by Fiona Ford, a leading Swim Smooth Coach who analysed me as a  Kicktastic swimmer, with a stroke characterised ‘by a very dominant and propulsive leg kick’ but one that ‘lacks catch and feel for the water with their arm stroke. As kicking is a relatively inefficient method of propulsion, and uses very large muscle groups, this swimmer is often short of breath.’ At the time I was probably running more frequently and more miles. A year on and my upper body and position in the water has improved, as has my cadence and rhythm, but the kick is similar, if not as robust. This time the coaches classified me as Bambino where, ‘Co-ordination in the water is a key concern and learning to improve their rhythm, timing and catch will really aid this’.  As someone who swam competitively as a child (6am in the morning for three or more years)  and loves open water swimming I think there were some limitations in the description from Swim Smooth, however, having not trained for three months I can see how this label fits. The focus for me in the run up to Barcelona is, says coach Rachel, about improving the catch and feel for the water by sculling/doggy paddle and trying a slightly increased stroke rate.

Check out the video of me in action!